13 min AMRAP
10 Strict Press @65#
100' Walking Lunge (22# KB OH)
2+21
Tuesday, January 29, 2019
1/24/19
METCON
13 min AMRAP
10 Strict T2B 10 GHD Situps
10 Strict Press @65#
100' Walking Lunge (22# KB OH)
2+21
13 min AMRAP
10 Strict Press @65#
100' Walking Lunge (22# KB OH)
2+21
Thursday, January 24, 2019
1/23/19
Back Squat 3x2
2@95/145/165/185#
MetCon
5 min AMRAP
Buy-In: 50 Wallball @10#
12 DL @95#
12 Lateral Bar Burpees
5 min Rest
5 min AMRAP
Buy-In: 35 WB
9 DL @105#
9 Burpee
5 min Rest
5 min AMRAP
Buy-In: 20 WB
6 DL @135#
6 Burpee
1/1+10/2+8
2@95/145/165/185#
MetCon
5 min AMRAP
Buy-In: 50 Wallball @10#
12 DL @95#
12 Lateral Bar Burpees
5 min Rest
5 min AMRAP
Buy-In: 35 WB
9 DL @105#
9 Burpee
5 min Rest
5 min AMRAP
Buy-In: 20 WB
6 DL @135#
6 Burpee
1/1+10/2+8
Fight Gone Bad PR
1/18/19
DL 3 RM
3@85/135/185/205#
Fight Gone Bad
3 Rounds:
1 min Wallball @ 14#
SDHP @45#
Box Jump
Push Press
Row
1 min rest
289 reps PR
Fight Gone Bad, 242 reps, 8/20/17
Fight Gone Bad, 282 reps, 12/11/13
DL 3 RM
3@85/135/185/205#
Fight Gone Bad
3 Rounds:
1 min Wallball @ 14#
SDHP @45#
Box Jump
Push Press
Row
1 min rest
289 reps PR
Fight Gone Bad, 242 reps, 8/20/17
Fight Gone Bad, 282 reps, 12/11/13
Wednesday, December 11, 2013
"Fight Gone Bad"
3 Rounds of 1 min Max Rep
Wallball 20/19/18
SDHP 18/17/19
Box Jump 14/17/17
Push Press 24/24/30
Row 14/15/16
Round 1 90
Round 2 92
Round 3 100 reps
Total: 282
Wallball 20/19/18
SDHP 18/17/19
Box Jump 14/17/17
Push Press 24/24/30
Row 14/15/16
Round 1 90
Round 2 92
Round 3 100 reps
Total: 282
Tuesday, August 22, 2017
Cycle 1 Test Week Day 6 (makeup)
8/20
1. Warmup
3 Rounds:
24 cal row
12 goblet squat
2. Oly
1RM Back Squat
1 @95/135/185/205#
Very disappointed with this.
3. Conditioning
"Fight Gone Bad"
3 Rounds:
Wallball 20/20/20 = 60
SDHP 20/15/20 = 55
Box Jump 12/13/13 = 38
Push Press 20/20/20 = 60
Row 10/9/10 = 29
Rest
82/77/83 = 242 reps
4. Bitch Work
Row 5k
Time- 25:29
average 2:32.9 at 25 s/m
1. Warmup
3 Rounds:
24 cal row
12 goblet squat
2. Oly
1RM Back Squat
1 @95/135/185/
Very disappointed with this.
3. Conditioning
"Fight Gone Bad"
3 Rounds:
Wallball 20/20/20 = 60
SDHP 20/15/20 = 55
Box Jump 12/13/13 = 38
Push Press 20/20/20 = 60
Row 10/9/10 = 29
Rest
82/77/83 = 242 reps
4. Bitch Work
Row 5k
Time- 25:29
average 2:32.9 at 25 s/m
1/16/19
3 sec Pause Front Squat + 1 Front Squat
2 @155#
MetCon
3 Rounds:
10 Pullup
10 Fr. Sq. @95#
10 Burpee
Time-6:52
2 @155#
MetCon
3 Rounds:
10 Pullup
10 Fr. Sq. @95#
10 Burpee
Time-6:52
1/15/19
Bench Press
E2MOM x 5 ME
5x5@ 95#
MetCon
50 cal Bike
125 DU
2k Row
125 DU
50 cal Bike
Time- 24:43
E2MOM x 5 ME
5x5@ 95#
MetCon
50 cal Bike
125 DU
2k Row
125 DU
50 cal Bike
Time- 24:43
1/14/19
Hang Power Clean Heavy 2
2 @150#
MetCon
"DT"
5 Rounds:
12 DL @85#
9 HPC
6 Push Jerk
Time- 9:16
2 @150#
MetCon
"DT"
5 Rounds:
12 DL @85#
9 HPC
6 Push Jerk
Time- 9:16
1/11/19
Front Squat 7-7-5-5-3-3
7@85/105#, 5@125/125#, 3@145/145#
MetCon
5 Rounds
1 min Wallball @14# (10+5)
1 min KBS @35# (10+5)
1 min bike
1 min rest
200 reps
7@85/105#, 5@125/125#, 3@145/145#
MetCon
5 Rounds
1 min Wallball @14# (10+5)
1 min KBS @35# (10+5)
1 min bike
1 min rest
200 reps
1/7/19
8 second Pause Back Squat
5x2 @95/115/125/135/145#
MetCon
4 Rounds
3 min row
2 min bike
1 min burpee
2 min rest
252 reps
5x2 @95/115/125/135/145#
MetCon
4 Rounds
3 min row
2 min bike
1 min burpee
2 min rest
252 reps
1/4/19
OHS Complex
Power Snatch + 2 OHS
100#
MetCon
20 Power Snatch @45#
20 Lat Bar Burpees
20 OHS
20 Lat Bar Burpees
20 Squat Snatch
Time- 10:29
Power Snatch + 2 OHS
100#
MetCon
20 Power Snatch @45#
20 Lat Bar Burpees
20 OHS
20 Lat Bar Burpees
20 Squat Snatch
Time- 10:29
1/2/19
3 Position Clean
115#
MetCon
3 min AMRAP
12 cal Bike
9 PC @65#
rest 3 min
3 min AMRAP
9 cal bike
7 Hang Squat Clean @80#
rest 3 min
3 min AMRAP
9 cal bike
5 squat clean @95#
6+4
115#
MetCon
3 min AMRAP
12 cal Bike
9 PC @65#
rest 3 min
3 min AMRAP
9 cal bike
7 Hang Squat Clean @80#
rest 3 min
3 min AMRAP
9 cal bike
5 squat clean @95#
6+4
Twenty Nineteen
2018 was not the best training year. I didn't write down anything because I didn't feel like I was training, just working out randomly. I trained a little on the beach, but not much. I did the Empirical WOD's, but not as consistently as I would have liked. I also got strangely ill and didn't workout at all because I was sick. I was anemic, depressed and had chronic fatigue as well as some kind of strange infection like Mono. Took months to diagnose and come out of it. Started winter of 2017 and carried through January of 2018.
I started coaching at NSU February of 2018 so my schedule became very busy and working out was not a priority. Surviving was.
It's been 2 years since my knee surgeries and I'm still nowhere near where I was before them. My back hurts every single day, it's tight and sore and annoying. My knees don't hurt but they still feel weird. It's frustrating.
2019 Goals:
I want to do better than I ever have in the Open this year. I also "leveled up" in age groups so that should be a slight advantage.
I want to regain my strength and then some. Hit PR's.
I want to play in some beach tournaments this summer. And win.
I refuse to let the best be behind me. I want to continue to improve, set PR's and learn new things, have new experiences.
KAIZEN.
I started coaching at NSU February of 2018 so my schedule became very busy and working out was not a priority. Surviving was.
It's been 2 years since my knee surgeries and I'm still nowhere near where I was before them. My back hurts every single day, it's tight and sore and annoying. My knees don't hurt but they still feel weird. It's frustrating.
2019 Goals:
I want to do better than I ever have in the Open this year. I also "leveled up" in age groups so that should be a slight advantage.
I want to regain my strength and then some. Hit PR's.
I want to play in some beach tournaments this summer. And win.
I refuse to let the best be behind me. I want to continue to improve, set PR's and learn new things, have new experiences.
KAIZEN.
2018 CrossFit Games Open Summary
18.1
20 min AMRAP
8 T2B
10 DB Hang C&J @35#
14 cal Row
7 Rds + 10 C&J
228 reps
470th Place Finish in South East Region, Age 35-39
18.2
1-2-3-4-5-6-7-8-9-10
DB Squats @35#
Bar Facing Burpees
18.2a
1RM Clean
12 min time cap for both 18.2/18.2a
Time- 9:53
621st Place
155# Clean
231st Place
18.3
2 Rounds:
14 min time cap
100 DU
20 OHS @80#
100 DU
12 Ring Muscle Ups
100 DU
20 DB Snatch @35#
100 DU
12 Bar Muscle Ups
222 reps (2 ring MU)
139th Place
18.4
For Time:
9 min cap
21 DL @155#
21 HSPU
15 DL
15 HSPU
9 DL
9 HSPU
21 DL @205#
50 Ft HS Walk
15 DL
50 FT HS Walk
9 DL
50 Ft HS Walk
66 reps
334th Place
18.5/12.5/11.6
7 min AMRAP
3-6-9-12-15-etc.
Thruster
C2B Pullup
76 Reps
422nd Place
20 min AMRAP
8 T2B
10 DB Hang C&J @35#
14 cal Row
7 Rds + 10 C&J
228 reps
470th Place Finish in South East Region, Age 35-39
18.2
1-2-3-4-5-6-7-8-9-10
DB Squats @35#
Bar Facing Burpees
18.2a
1RM Clean
12 min time cap for both 18.2/18.2a
Time- 9:53
621st Place
155# Clean
231st Place
18.3
2 Rounds:
14 min time cap
100 DU
20 OHS @80#
100 DU
12 Ring Muscle Ups
100 DU
20 DB Snatch @35#
100 DU
12 Bar Muscle Ups
222 reps (2 ring MU)
139th Place
18.4
For Time:
9 min cap
21 DL @155#
21 HSPU
15 DL
15 HSPU
9 DL
9 HSPU
21 DL @205#
50 Ft HS Walk
15 DL
50 FT HS Walk
9 DL
50 Ft HS Walk
66 reps
334th Place
18.5/12.5/11.6
7 min AMRAP
3-6-9-12-15-etc.
Thruster
C2B Pullup
76 Reps
422nd Place
Thursday, January 17, 2019
Just Kidding
2 posts for the entire year of 2018.
1/3/18 @CFE
Workup 3 Position Squat Clean
1@55/85/105/115/125#
METCON
3 Rounds:
30 WB @14#
30 SDHP @55#
30 Box Jump (step ups)
21 cal Row
Time- 26:33
1/3/18 @CFE
Workup 3 Position Squat Clean
1@55/85/105/115/125#
METCON
3 Rounds:
30 WB @14#
30 SDHP @55#
30 Box Jump (step ups)
21 cal Row
Time- 26:33
2018
January 1st, 2018
My one and only post for the entire year.
16 x 1 min run with 1 min rest
with Devin
My one and only post for the entire year.
16 x 1 min run with 1 min rest
with Devin
Retest Week Day 5
12/7/17
1RM Power Snatch
1@55/75/85/95/105/110/115/120#
1RM Power Clean + Push Jerk
1@85/95/105/115/125/135/140/145#
Retest Week Day 4
1RM Front Squat
1@145/145/165/180/180/170#
Super slow max rep @105#
10 reps
1RM Power Snatch
1@55/75/85/95/105/110/115/120#
1RM Power Clean + Push Jerk
1@85/95/105/115/125/135/140/
Retest Week Day 4
1RM Front Squat
1@145/145/165/
Super slow max rep @105#
10 reps
Cycle 2 Retest Week Day 3 MFT#1335
11/30/17
1. Warm Up
2 min glute activation/3 min row/30 PP
2. Strength
Find 1RM Push Press
1@65/85/105/115/125/130/135/135#
5# PR from test week
Find 1RM Split Jerk
1@65/85/105/125/135/140/145/150#
5# PR from test week
*1 set ME slow rep strict press@65#
57 seconds
1. Warm Up
2 min glute activation/3 min row/30 PP
2. Strength
Find 1RM Push Press
1@65/85/105/115/125/130/
5# PR from test week
Find 1RM Split Jerk
1@65/85/105/125/135/140/145/
5# PR from test week
*1 set ME slow rep strict press@65#
57 seconds
Thanksgiving Week in Eugene
11/21/17
45 min spin class with Lily
CF @ Eugene CrossFit
6x3 Snatch @65/85/95/100/105/110/115#
11/22 @ Eugene CF
11/24 Waterfall Hike about 6 miles
11/26 @ Eugene CF
Back Squat 2@95/145/165/185 x 1
11/27 Insanity/P90X
45 min spin class with Lily
CF @ Eugene CrossFit
6x3 Snatch @65/85/95/100/105/110/115#
11/22 @ Eugene CF
11/24 Waterfall Hike about 6 miles
11/26 @ Eugene CF
Back Squat 2@95/145/165/185 x 1
11/27 Insanity/P90X
Cycle 2 Week 5 Day 4
11/15/17
Empirical WOD
4 min AMRAP with min rest x 3
21 cal row
21 power clean 80/65/55
15 burpee box over 5/9/13 reps
1. Warm Up
3x 200m run/15 GM/ 10 DB PP/5 ring dip
2. Oly
Push Press 4x2@90%
2@65/85/105/110/115/120/125# 1@130#
Empirical WOD
4 min AMRAP with min rest x 3
21 cal row
21 power clean 80/65/55
15 burpee box over 5/9/13 reps
1. Warm Up
3x 200m run/15 GM/ 10 DB PP/5 ring dip
2. Oly
Push Press 4x2@90%
2@65/85/105/110/115/120/125# 1@130#
Cycle 2 Week 5 Day 2 MFT#1324
11/14/17
1. Warm Up
3x 1k bike/15 Dbl KB Sumo DL/15 pullups
6. Accessory
5x20 Shoulder Taps 5
L knee is swollen, no MetCon today
1. Warm Up
3x 1k bike/15 Dbl KB Sumo DL/15 pullups
6. Accessory
5x
L knee is swollen, no MetCon today
Cycle 2 Week 5 Day 1 MFT#1323
11/13/17
1. Warm Up
4x 30 sec bar hang/10 SA DB Sotts Press/200m run
2. Oly
Snatch 6x3@75-80%
3@65/75/85/95/85/85#
missed the 3rd rep on the 4th set, smashed shin.
3. Back Squat
4x6@70%
4@145/145/145/145#
4. MetCon
4 Rounds:
10 BW Bench Press 65#
200m Run
10Strict Pullups (UB butterfly)
200m run
Time- 15:44
1. Warm Up
4x 30 sec bar hang/10 SA DB Sotts Press/200m run
2. Oly
Snatch 6x3@75-80%
3@65/75/85/95/85/85#
missed the 3rd rep on the 4th set, smashed shin.
3. Back Squat
4x6@70%
4@145/145/145/145#
4. MetCon
4 Rounds:
10 BW Bench Press 65#
200m Run
10
200m run
Time- 15:44
Cycle 2 Week 4 Day 2 MFT#1319
11/7/17
1. Warm Up
2x 60 sec glute activation/50 cal row/20 hip ext.
4. Bitch Work
3 Rounds:
AMRAP 3 min
Bike 18 cal
max rep ring dips in remaining time
rest 2 min
10/10/10 red band
3. MetCon
800m run
100 Wallball@14#10#
800m Run
Time- 17:06
1. Warm Up
2x 60 sec glute activation/50 cal row/20 hip ext.
4. Bitch Work
3 Rounds:
AMRAP 3 min
Bike 18 cal
max rep ring dips in remaining time
rest 2 min
10/10/10 red band
3. MetCon
800m run
100 Wallball@14#10#
800m Run
Time- 17:06
Cycle 2 Week 4 Day 1 MFT#1318
11/6/17
1. Warm Up
3x20 lunges/15 Dbl KB Fr. Squats
2. Oly
C&J 6x3@72.5-77.5%
3@85/105/105/105/105/105/105/105#
3. MetCon
10 min AMRAP
Climb the Ladder
2-4-6-8-etc
OHS@85# 65#
HSPU
12/12
4. Bitch Work
7x100m sprint with 2-4min rest
1. Warm Up
3x20 lunges/15 Dbl KB Fr. Squats
2. Oly
C&J 6x3@72.5-77.5%
3@85/105/105/105/105/105/105/105#
3. MetCon
10 min AMRAP
Climb the Ladder
2-4-6-8-etc
OHS@
HSPU
12/12
4. Bitch Work
7x100m sprint with 2-4min rest
Cycle 2 Week 3 Day 4 MFT# 1316
11/3/17
1. Warm Up
3x Bike .5k/10GM/10 DB PP/5 Dip
2. Oly
Push Press 4x3@85%
3@65/85/95/105/115/115#
6. Bitch Work
5 Rounds 3 min AMRAP rest 1 min
400m row, max rep HSPU in remaining time
1. Warm Up
3x Bike .5k/10GM/10 DB PP/5 Dip
2. Oly
Push Press 4x3@85%
3@65/85/95/105/115/115#
6. Bitch Work
5 Rounds 3 min AMRAP rest 1 min
400m row, max rep HSPU in remaining time
Cycle 2 Week 3 Day 3 MFT#1315
11/2/17
5. Bitch Work
5x2k bike with 90 sec rest
24 mintes
2. Back Squat
Work Up to Heavy Single
1@145/165/175/185#
5x3@85%
3@155/155/155/155/155#
3. Oly
Squat Clean
4x2@60-70% pause at knee
2@55/75/85/95#
7x1@82.5-92.5%
1@105/125/135/140/140/145#
5. Bitch Work
5x2k bike with 90 sec rest
24 mintes
2. Back Squat
Work Up to Heavy Single
1@145/165/175/185#
5x3@85%
3@155/155/155/155/155#
3. Oly
Squat Clean
4x2@60-70% pause at knee
2@55/75/85/95#
7x1@82.5-92.5%
1@105/125/135/140/
Cycle 2 Week 3 Day 2 MFT#1314
10/31/17
3. MetCon
25 min AMRAP
50 Air Squats
30 HPC @65# 55#
10Strict Deficit HSPU
4+50
3. MetCon
25 min AMRAP
50 Air Squats
30 HPC @
10
4+50
Cycle 2 Week 3 Day 1 MFT#1313
1. Warm Up
4x 30 sec hang/10 SA DB Sotts Press/20 cal row
2. Oly
Snatch 6x3@72.5-77.5%
3@65/75/85/90/95/100#
4. Bitch Work
10x10 cal bike every 90 seconds
6. Accessory
10x5 Ring Dips (red band)
4x 30 sec hang/10 SA DB Sotts Press/20 cal row
2. Oly
Snatch 6x3@72.5-77.5%
3@65/75/85/90/95/100#
4. Bitch Work
10x10 cal bike every 90 seconds
6. Accessory
10x5 Ring Dips (red band)
Cycle 2 Week 2 Day 3 MFT#1310
10/25/17
1. Warm Up
4x 12 jump lunges/10 snatch balance/8 strict pullups (band)
2. Strength
Back Squat Work Up to 90%
1@95/145/165/-
5x3@82.5%
3@145/145/145/150/150#
1. Warm Up
4x 12 jump lunges/10 snatch balance/8 strict pullups (band)
2. Strength
Back Squat Work Up to 90%
1@95/145/165/-
5x3@82.5%
3@145/145/145/150/150#
Cycle 2 Week 2 Day 1 MFT#1308
10/23/17
1. Warm Up
3x20 Weighted Stepups/15DB KB Front Squat
2. Oly
Clean & Jerk 6x3@70-75%
3@85/95/- No. Back hurts too much.
1. Warm Up
3x20 Weighted Stepups/15DB KB Front Squat
2. Oly
Clean & Jerk 6x3@70-75%
3@85/95/- No. Back hurts too much.
Cycle 2 Week 1 Day 5
Sunday 10/22/17
1. Warm Up
2 x 30 cal row/15 snatch balance/15 pullups
2. Strength
Back Squat Speed Work
8x3@60%
3@95/125/125/125/125/125/125/125/125#
3. Oly
Power Snatch 4x1@85/95/105/115#
Snatch Pull 4x1 No. Back is fried.
1. Warm Up
2 x 30 cal row/15 snatch balance/15 pullups
2. Strength
Back Squat Speed Work
8x3@60%
3@95/125/125/125/125/125/125/125/125#
3. Oly
Power Snatch 4x1@85/95/105/
Snatch Pull 4x1 No. Back is fried.
Cycle 2 Week 1 Day 4 MFT#1306
10/20/17
1. Warm Up
3x Row 250m/15 GM/10 DB PP/5 Ring Dips
2. Oly
Push Press 4x4@80% (100#)
4@100/105/110/115#
1. Warm Up
3x Row 250m/15 GM/10 DB PP/5 Ring Dips
2. Oly
Push Press 4x4@80% (100#)
4@100/105/110/115#
Cycle 2 Week 1 Day 3 MFT#1305
10/18
1. Warm Up
5x 10 cal row/10 jump squats/1 rope climb
2. Strength
Back Squat
Workup to 1@90%, then 5x3 @80%
1@145/165/185#, 3@145/145/145/145/145#
3. Oly
Squat Clean
Warm Up 4x2 @60-70% pause at knee
2@65/75/85/95#
7x1 @80-90%
1@105/115/125/135/140/140/140#
Squat was HARD!
1. Warm Up
5x 10 cal row/10 jump squats/1 rope climb
2. Strength
Back Squat
Workup to 1@90%, then 5x3 @80%
1@145/165/185#, 3@145/145/145/145/145#
3. Oly
Squat Clean
Warm Up 4x2 @60-70% pause at knee
2@65/75/85/95#
7x1 @80-90%
1@105/115/125/135/140/140/140#
Squat was HARD!
Cycle 2 Week 1 Day 2 MFT#1304
10/17/17
1. Warm Up
2x 1 min banded glute/50 cal row/20 back ext.
2. Strength
12 x 50' Yolk Walk @300#
1#135/185/185/185/185/185/185/185/185#
1. Warm Up
2x 1 min banded glute/50 cal row/20 back ext.
2. Strength
12 x 50' Yolk Walk @300#
1#135/185/185/185/185/185/185/185/185#
2018 Cycle 2 Week 1 Day 1 MFT#1303
10/16/17
1. Warm Up
4x: 3 sec hang/10 single arm sotts press/20 cal bike
2. Oly
Snatch 6x3@70-75% (84-90# of 120#)
3@55/65/75/80/85/90#
3. MetCon
15-12-9-6-3
Back Squat @155# 105#
10 cal bike
First set @125 (3/3/3), then 105# (6/6), 9 UB, 6 UB, 3 UB
Time- 15:11
1. Warm Up
4x: 3 sec hang/10 single arm sotts press/20 cal bike
2. Oly
Snatch 6x3@70-75% (84-90# of 120#)
3@55/65/75/80/85/90#
3. MetCon
15-12-9-6-3
Back Squat @
10 cal bike
First set @125 (3/3/3), then 105# (6/6), 9 UB, 6 UB, 3 UB
Time- 15:11
Cycle 2 Test Week Day 4 MFT#1301
10/13/17
1. Warm Up
2. Strength
Find 1RM Front Squat
1@95/125/145/165/175/185/180#
10# testing PR
1. Warm Up
2. Strength
Find 1RM Front Squat
1@95/125/145/165/175/
10# testing PR
Cycle 2 Test Week Day 3 MFT#1300
10/11/17
1. Warmup
2 min glute activation/3 min row/30 PP
2. Strength
Find 1RM Push Press
1@85/105/115/125/130/130#
Find 1RM Split Jerk
1@105/125/135/140# no blocks
1. Warmup
2 min glute activation/3 min row/30 PP
2. Strength
Find 1RM Push Press
1@85/105/115/125/
Find 1RM Split Jerk
1@105/125/135/140# no blocks
Cycle 2 Test Week Day 2 MFT#1299
10/10/17
1. Warmup
4x 10 Jump Squat/7 cal bike/10 Hip Ext.
2. Strength
Find 3RM Back Squat
3@95/145/165#
Not feeling it. Back hurts. Sick.
CFE Wod with Lisa
69 cal bike
100 DU (UB)
800m run
100 DU
60 cal bike
Time- 19:09
1. Warmup
4x 10 Jump Squat/7 cal bike/10 Hip Ext.
2. Strength
Find 3RM Back Squat
3@95/145/165#
Not feeling it. Back hurts. Sick.
CFE Wod with Lisa
69 cal bike
100 DU (UB)
800m run
100 DU
60 cal bike
Time- 19:09
Cycle 2 Test Week Day 1 MFT#1298
10/9/17
1. Warmup
3x Bar Hang/15 DB Squat/500m row
2. Oly Total
3 attempts 1RM Snatch
1@105/110/115/120/120#
3 attempts 1RM C+J
1 @125/135/140# no jerk
Shitty. Still sick. Feel weak.
1. Warmup
3x Bar Hang/15 DB Squat/500m row
2. Oly Total
3 attempts 1RM Snatch
1@105/
3 attempts 1RM C+J
1 @125/135/140# no jerk
Shitty. Still sick. Feel weak.
Cycle 1 Retest Week Day 3 MFT#1295
10/4/17
1. Warmup
4x10 DB PP/10 DB Step Ups/10 cal Bike
2. Strength
Find 1RM Strict Press
1@65/85/100/105/110#
10# PR (95# Cycle 1)
3. Oly (from Day 2)
Max rep BW OHS 3 attempts, rest 3 min
5 @115#, 4 @125#, 2 @135#
1. Warmup
4x10 DB PP/10 DB Step Ups/10 cal Bike
2. Strength
Find 1RM Strict Press
1@65/85/100/105/
10# PR (95# Cycle 1)
3. Oly (from Day 2)
Max rep BW OHS 3 attempts, rest 3 min
5 @115#, 4 @125#, 2 @135#
Cycle 1 Retest Week Day 1 MFT#1293
10/2/17
1. Warmup
3x12 Goblet Squat/24 cal Row
2. Strength
Find 1RM Back Squat
1@135/165/185/205/215#
20# PR from test week (185# was previous PR)
1. Warmup
3x12 Goblet Squat/24 cal Row
2. Strength
Find 1RM Back Squat
1@135/165/185/205/
20# PR from test week (185# was previous PR)
Cycle 1 Week 6 Day 5 MFT#1292
10/1/17
1. Warmup
10 min bike/ISO's
2. Strength
2x10 Strict Press @65/65#
5 Reps E3MOM for 12 min AHAP
5 @70/75/75/75/80#
3. Oly
Pause Hang Clean Warmup
4x3@65/70/75#
Hang Clean (below knee) + Jerk
1 Rep E2MOM for 12 min @90%+
1@85/105/115/125/135/140#
4. Bitch Work
Bike 24 min
90 sec. fast, 2:30 min recovery
1. Warmup
10 min bike/ISO's
2. Strength
2x10 Strict Press @65/65#
5 Reps E3MOM for 12 min AHAP
5 @70/75/75/75/80#
3. Oly
Pause Hang Clean Warmup
4x3@65/70/75#
Hang Clean (below knee) + Jerk
1 Rep E2MOM for 12 min @90%+
1@85/105/115/125/135/140#
4. Bitch Work
Bike 24 min
90 sec. fast, 2:30 min recovery
Cycle 1 Week 6 Day 4 MFT#1291
9/29/17
1. Warm Up
10 min Bike
10 Ring Dips/20 step ups/10 HSPU
2. Strength
Back Squat 3x3 @75% (139#)
3 @95/145/145/145#
3. DL 5x1 @75-80% (from Day 2)
1 @145/165/185/185/185/185#
3. Oly
Pause Hang Snatch Warmup
4x3@40-60%
3@55/65/65#
Hang Snatch (below knee)
1 Rep @90%+ E2MOM for 12 minutes
1 @85/95/105/110#
1. Warm Up
10 min Bike
10 Ring Dips/20 step ups/10 HSPU
2. Strength
Back Squat 3x3 @75% (139#)
3 @95/145/145/145#
3. DL 5x1 @75-80% (from Day 2)
1 @145/165/185/185/185/185#
3. Oly
Pause Hang Snatch Warmup
4x3@40-60%
3@55/65/65#
Hang Snatch (below knee)
1 Rep @90%+ E2MOM for 12 minutes
1 @85/95/105/
Cycle 1 Week 6 Day 3 MFT#1289/90
9/27
1. Warm Up
3x7 Snatch Balance/HS Walk/7 Ring Row
2. Strength
Back Squat 4x4 @70% (130#)
4 @95/130/130/130/130#
3. Bitch Work
25 min EMOM
Bike 7 cal, steady remainder
250 cal total
1. Warm Up
3x7 Snatch Balance/HS Walk/7 Ring Row
2. Strength
Back Squat 4x4 @70% (130#)
4 @95/130/130/130/130#
3. Bitch Work
25 min EMOM
Bike 7 cal, steady remainder
250 cal total
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